********I roughly jotted this down!!!! My Calories are usually from 1600-1900 of Fruits & Veg (mainly Fruit), some days I actually reached 2000!!! (been also eating lots of grapes lately...so I get full pretty fast)~~eating lots of Mono-Meals for Better Digestion!

I have a pretty nice array of simple, go-to meals that I rotate on the regular. I also still loosely follow IF because it works best for me so amounts of each item varies based on how I feel at that meal. Sometimes it's 2 cups of oatmeal in my first meal with less CHO during the second; sometimes I save up my CHO intake, aside from Pre- and Post-WO, for a big dessert; sometimes I combine dessert and my post-work out meal; if I'm off work and have time to eat more often, IF falls to the wayside.Basically, as long as I hit my protein and get CHO before/after working out, I'm not that strict about everything else, especially since I once was one of "those people" who believed in clean/dirty foods.

120-200g whey protein powder in soy milk, consumed over the course of the day (inb4 hate, I eat fish and dairy)

After that, basically just munching on whatever carbs I feel like over the course of the day, tapering off by about 6 pm.

I like fancy special-K type grain cereal, I like soy milk, I like edamame and tofu, and I like sugary junk food. I just try to make sure I don't eat too much of it to where I get chubby. I also like rice, cauliflower, broccoli and some other vegetables, and every possible kind of pepper.

********I roughly jotted this down!!!! My Calories are usually from 1600-1900 of Fruits & Veg (mainly Fruit), some days I actually reached 2000!!! (been also eating lots of grapes lately...so I get full pretty fast)~~eating lots of Mono-Meals for Better Digestion!

SoniaGray wrote:What about protein shake and casein protein in our diet chart?How important in our daily life ?

Protein is very mandatory in our day to day life and you have a protein shake once in a day taking it with the breakfast will be very best. If their is any particular shake which you like much then ask directly.

********I roughly jotted this down!!!! My Calories are usually from 1600-1900 of Fruits & Veg (mainly Fruit), some days I actually reached 2000!!! (been also eating lots of grapes lately...so I get full pretty fast)~~eating lots of Mono-Meals for Better Digestion!

where do you get proteins from?

ALL of that has protein in it, everthing that is alive have protein in it You should look up "Raw Vegan" or "80/10/10", "LFRV" also.

I am a 6 foot, 182lb male, with a 9-15% bodyfat percentage (9% is under athletic, 15% is standard for the machine) and I am by no means huge but am strong and have lifted weights for a few years now however I am still young just turning 21.

I do take liquidlife liquid multivitamin right now but will be trying out vega all in one daily and continuing to drink almond milk daily to get adequate B vitamins like Vitamin B12 which is very important to watch as a Vegan since there is no plant source of B12.

This is a typical day with some variations included:

Meal 1: 9am Plant protein shake with mixed berries, or peanut butter/cocoa using original almond milk as my liquid.I use raw fusion by S.A.N protein powder - pea,rice,artichoke protein - vanilla bean flavourwith oatmeal and added flaxseed and cinnamon or with peanut butter sandwich (if having berry shake)or Il have organic cereal with berries and almond milk, or tofu scramble with peppers, onions etc with almond milk on the side

(Note: just going to start having Vega All in One shake for breakfasts)

Meal 7: 6pm Right after workout: Banana + Plant protein shake mixed with water at the gym (Immediately after)

Meal 8: 7:30pm 1-2hours after workout Full meal with complex carbs, protein, and fats (could be any of the meals I posted for meal 3)Some more include: Seitan stirfy, quesadillas (with beans and salsa), Bean Chilli with Whole grain bun

Meal 9: 9:30pm Veggies + hummus, and or fruit

I try not to eat anything 2 hours before sleeping as it can cause indigestionBed time is around midnight but this varies.